In case you needed proof that whole grains really can improve your health: One Harvard University study, published in the Journal of Clinical Nutrition, found that women who ate whole grains lost more weight than those who didn’t, and maintained their weight loss better.

The researchers said eating enough whole grains - about 1 cup of oatmeal, 3/4 cup of brown rice or a couple of slices of whole grain toast - can cut middle-aged weight gain by 3.5 pounds.

Unfortunately, so many delicious whole grain foods get relegated to the back shelf of grocery stores.

Here are a few lesser-known whole grains to add to your diet:

Quinoa: Native to South America, quinoa is a complete protein, meaning it supplies all nine essential amino acids. It’s also a great source of manganese, lysine (for tissue growth and repair), magnesium, iron, copper and phosphorous. This nutty-flavored, crunchy grain is especially good for anyone suffering from diabetes, arthritis or migraines.

Millet: Mentioned as a treasured crop in the Bible, millet has been used across continents through the ages, in everything from couscous and cereal to bread and birdseed. Packed with vitamins, millet digests easily, acts as a probiotic to feed important microflora in your body, provides serotonin to keep you in a good mood and reduces the effects of migraines and heart attacks by aiding blood flow.

Wild rice: Most rice takes a backseat to nutritional powerhouse brown rice. But with fewer calories, fat and sodium, wild rice might actually come out on top. It's potentially more healthful than brown rice, as it gives you more protein, four times the vitamin E and six times the folate. High in fiber and low in calories, it is without a doubt a good choice for dieters.